You eat healthy, you work out, and you aren’t losing weight. So, what’s the missing piece? Well, according to some recent research, it’s sleep. Now, getting at least 8 hours of sleep a night has become crucial if you want serious weight loss. And, the majority of people in our society aren’t getting enough sleep anymore. In fact, most people are running on almost empty. This is due to several things, including stress, full schedules, and even smartphones. But, you might be undermining your ability to lose weight if you aren’t clocking enough z’s. So, we’re going to talk about how to sleep to lose weight today.
You probably already know how painful it is to run on a lack of sleep. Well, you may actually be hurting your weight loss in more ways than one. If you want to sleep to lose weight, you have to first understand how important getting to bed is. Without sleep, your body actually releases more of the hunger hormone ghrelin throughout the day. And, that means you’re going to take in more calories than if you had gotten your sleep. So, that’s strike one for your journey to lose weight.
Why Should You Sleep To Lose Weight?
So, if strike one is that lack of sleep makes you hungry, how much hungrier does it make you? According to a Mayo Clinic study, people who missed just 80 minutes of their normal sleep routine ended up eating over 500 more calories than they normally would. Yes, you read that right. And, think of how quickly that could add up if you’re also stretched for sleep. So, if you want to sleep to lose weight, your first step is prioritizing getting to bed. Otherwise, you’re going to wake up the next day and eat more food than you want. In fact, you’ll do it without even noticing, which can throw off any well-meaning diet.
Strike two is how stressed your body gets when you miss sleep. So, if you want to sleep to lose weight, you need to understand that about lack of sleep. When you don’t clock the right number of hours, you’re actually stressing your body out. And, that means your body will release the hormone cortisol, which is known for increasing belly fat and the amount of fat stored. In other words, if you skimp on sleep, you’re going to gain weight, not lose it. So, everything you eat might become fat in your body instead of getting burned as energy. So, here are some tips to use when you want to sleep to lose weight.
How Can You Sleep To Lose Weight?
So, if you clock at least 6.5 to 8.5 hours of sleep a night, you might be in the clear, according to a study. In fact, people in that study who got at least that amount of sleep had the least risk for gaining weight. But, you can actually sleep off some weight too. In order to sleep to lose weight, you have to at least get that amount of sleep. Then, you should sleep in a cold room, at least 66 degrees or below. Because, then your body has to work harder to maintain its temperature. And, the harder your body works, the more brown fat it makes. Yes, that sounds bad, but in fact, brown fat uses more energy and burns more calories for you. Below, we’ll give you more tips to use to sleep to lose weight. Then, if you’re interested in losing more weight beyond sleep, we have tricks for that, too.
Tips To Use If You Want To Sleep To Lose Weight
- Sleep In A Cold Room – Like we said above, it’s important you keep the thermostat below 66 degrees. Because, that helps your body stay asleep. So, you’ll sleep longer and more comfortably, and your body might burn fat while you’re doing it, which is a great way to sleep to lose weight.
- Go To Bed At The Same Time – Set a sleep schedule for yourself! If you want to sleep to lose weight, you need to go to bed at the same time every night. Then, you need to wake up at the same time every day. That routine will keep your circadian rhythm balanced, which keeps your hormones in check.
- Don’t Drink Water Before Bed – Unless you’re dying of thirst, of course. But, if you want to sleep to lose weight, you can’t run the risk of waking up to go to the bathroom at night. So, it’s important to stop drinking water at least two hours before bed every night.
- Shut Off Your Phone – And the TV. This may be one of the hardest things you’ll have to do. But, putting yourself to sleep every night by looking though social media disrupts your brain’s sleep-wake cycle. And, it can mean disrupted sleep later in the night, which ruins your chances of using sleep to lose weight.
- Make Your Room Dark – And, we mean as dark as possible. Even the light of a clock can mess with your body’s sleep schedule and disrupt the release of melatonin. Don’t let a little light ruin your goal to sleep to lose weight.
Then, besides just using sleep to lose weight, you can also of course check your diet and improve your exercise routine. Because, your diet plays a huge part in how much weight you lose. But, it can also disrupt your sleep. Because, if you eat too close to bed time, you’re going to mess with your sleep pattern. In fact, you might wake your body up in the night from digesting that food. Then, if you exercise too close to bedtime, you might have too much adrenaline to calm down and get to sleep. So, consider these if you want to sleep to lose weight, and adjust accordingly. Try to schedule exercise later in the day and avoid eating before bed. Then, you’ll be successful when trying to sleep to lose weight.